Athletes Training for Ironman Louisville

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Comment by Steven T. McLean on September 8, 2009 at 2:19am

Hey John and Brian,
Looks like you both had a good day at the race. Can you believe the weather? I don't think you could have asked for a better day. I was pleased with my performance. If you take out the 11 minutes I spent changing my flat tire I was almost right on my 11 hour goal.

How did you guys feel during the race. I felt great during the swim and ride. I finished the ride strong and was flying the first 3 miles of the run. Unfortunately my HR got a little out of control and I had to slow down a lot in order to get it back under control. I ended up walking through the aid stations from about mile 8 or so on. At mile 13 I started to feel better and the run/walk worked well the rest of the way. I finished feeling strong. I was dealing with some calf cramps the last 2.2 miles but by then I knew the finish line was close so I just kept on goin'.

I think the Ultra plan worked well for me. The only thing I might change is to shorten some of the long rides and increase the length of the brick run to get used to going so long after a long ride, maybe like an 80 mile ride with a 10-12 mile run after. I did miss several weeks of running during this training period so maybe taht had an effect on me as well.

Any plans for the future? I am scheduled to run the Chicago marathon next month. I think I would like to try another IM in the future. Who knows, maybe even next summer. My wife seems to be more agreeable to it than I thought she would be!

Later, Steve

Comment by Steven T. McLean on August 27, 2009 at 8:33am

Hey Brain and John,

Well it's almost here! Finished the last run and spin yesterday. Just a short swim scheduled this afternoon. My body is feeling OK. The achilles actually felt better yesterday. I normally work all night shifts but changed the schedule this week to work all days. I have been getting up at 5:30 am and I am finally gettting used to it. I wanted to get my body on the right schedule for the race.

I am planning on being to check in by 2-3 tomorrow. We are leaving home at 6am. Mapquest says 6 1/2 hours to get there. There are a couple of guys I know that are racing as well. One of them e-mailed yesterday and said they have not decided on wetsuits yet. I don't own one but I called a friend who has one and I am going to borrow it. He said it was fine as long as I don't pee in it.

I have enjoyed chatting with you guys during this journey. It has definately kept me motivated during this long haul. I wish nothing but the best for both of you. I hope we are all able to have a great day and enjoy the big event. I was planning on going to the morning swim as well so maybe we could meet there. I will check out the area on Friday, maybe there will be a statue or some sort of land mark where we can meet. I will call you if I see something.

Later, Steve
248-342-5530
stvmclean@comcast.net

Comment by Brian Teller on August 26, 2009 at 1:24pm

John
Congrats on chasing down your other dream. As for me, I'm still working in the basement - I have the corner office in a basement. Also, good luck on the 24 hour shift. That's gotta be tough.

I'll be in Louisville around 3pm or so to check in. I'll also be at the morning swim. Has anyone heard anything about the water temp? There wasn't any information on the Corp of Engineers website. However, water in the surrounding areas varied from 71-80F. I would really like to use my wetsuit

We should definitely meet up some time. I wonder how late the bars are open Sunday night?

Comment by Steven T. McLean on August 25, 2009 at 8:08am

I guess my post yesterday didn't go through.

I finished the 2:30 ride on Sunday and was glad to be done! I thought for sure something was going to go wrong but I had a nice easy ride and felt great. Yesterday I did the 30min run and had more pain in the achilles, maybe I was imagining it but it felt like more than usual. Feels fine this morning though. Just have to keep stretching and taking Motrin.

Today weather.com is reporting a high of 71 for Sunday with 68% humidity and NW winds at 7mph. I am so excited. It sounds like the conditions will be perfect!!

My number is 1672. We are planning to be there at around 3 on Friday for check in. Right now we are planning on going to the welcome reception but I havn't bought the tickets yet.

5 days to go!
Steve

Comment by Brian Teller on August 24, 2009 at 12:35pm

I'm glad everyone is doing well. I just got back from Minnesota as my wife and I Uhauled all her stuff back to West Virginia. It was like an ironman. Up at 6:30 and installing a trailer hitch and power for the lights, packing and driving until 10:30.

Anyway, I think I'm getting my normal "hypochondriac-ism" before the race. This morning's run, my left knee and ankle hurt. But during the higher pace running, it didn't bother me. Well, just 6 more days before I put my body through this endurance adventure. When my body isn't falling apart, I've been glued to the weather channel on my phone. Right now, the conditions looks like it will be awesome. My race number is 610 and my friend's is 593.

I'm eating away from downtown. I made reservations at the Martini Italian Bistro. 4021 Summit Plaza Drive, Louisville, Kentucky 40241. I think there's also a Waffle House close by if that suits you.

As for reflective material, I'm hoping that my fuel belt suffices for clothing and my shoes have a little bit.

Comment by Steven T. McLean on August 19, 2009 at 11:36pm

Hey John,
I started wearing the Straussberg sock when I got Plantar Fasciitis a while back. They help keep the feet, achilles, and calves stretched out while you sleep. They really do help decrease the morning pain. Most recentely, when I injured my achilles, I also added the heel lifts. These have really made a difference as well. I have been able to keep running and the achilles has not gotten any worse.

As far as reflective clothing, most shoes have some reflective material on them. I just looked at my Nike's and they definately have it. Lots of different racing jersys have reflective material as well. Some people wear those fuel belts or number belts and those usually have some on them also.

Where did you get your race number. I haven't seen anything come in the mail for me. Are you guys going to the Friday night dinner/ welcome reception? I think I am going to go. My wife looked it up and the price also gets you in to the Monday awards ceremony.

John, that was a good analagy, it is like waiting for Christmas.

Comment by Steven T. McLean on August 19, 2009 at 12:12am

John,
Sorry to hear about your achilles, I feel your pain. Mine has been holding steady for the past several weeks, no better-no worse. I sleep with a Straussberg sock on, this keeps the ankle at 90 degrees. When I wake up there is always a little pain and then it seems to loosen up a bit. I also wear my orthotics with heel lifts religiously. If you don't have any you should at least get some heel cups from the pharmacy or running store. I really think it will make a difference. Of course there are the usual suggestions of ice, motrin, and lots of stretching. Hope this helps.
11 days to go!!
Steve

Comment by Steven T. McLean on August 18, 2009 at 1:28am

Hey guys,

LET THE TAPER BEGIN!! I am so happy to be able to say that. I decided to really give it my all this past week and I had a great week of training. I felt good in the water for the first time in about 3-4 weeks. I was able to get my stroke per length back down to 15-16 and my times seem a little better as well. The cycling and running went well this week as well. Saturday I did a 15 mile run in about 1:45. I waited until 1 pm to start and it was about 85 degrees out and sunny. Sunday I went 90 miles on the bike and then ran 6 miles. I again waited until the afternoon to start and it was 88 degrees. I backed off a bit on the ride and the run felt 100% better than it did last Monday when I did a similar workout. Today was a nice day of recovery. I am really happy to get that long weekend over. I was dreading it at first but now I feel great about it. I am happy that I stuck to the plan and got in that last hard long ride.

Today I took in my bike for a final tune up. Looks like it is going to run me about $40. They said it is half price since it is the first one on the new bike. Also tried on some new shoes, not sure if I want to spend the $200 on that though.

Hope you guys had a good week. We just need to stay healthy this next 2 weeks and hopefully enjoy the day on August 30th!! By the way, I looked on weather.com and it says the ave temp in Louisville, KY on August 30th is 84 degrees.

Steve

Comment by Brian Teller on August 13, 2009 at 10:30am

Steve and John

Right now I've got my goals posted to my wall at work. I've targeted 11:05. 1:25 for the swim, T1 - 5 min, 6:00 for the bike, T2 - 5 min and 3:30 for the run. The area that I might take off additional time is on the bike, maybe 15 minutes.

As for pre-race bike work, I've seen tune ups range from $45-120. The $45 is a basic check of everything, with minor adjustments. The $120 is full service - take apart the crank, cog, derailleurs, chain clean, flush, lube as well as service any bearings (though most bearings now are sealed). I might need to get a new chain. Plus I'm going to make sure the shifting cables are in good shape (we'll be shifting frequently through the race). Unfortunately, I've already replaced my Michelin Pro3 tires because I got two flats and a side wall tear. I'm now going to use Vittoria Corsa EVO. Also, I've changed shoes. It's nice to have a practice pair and a race pair. They're both Pearl Izumi. I only bought them because they were on sale and I can't afford to purchase Shimano shoes.

This sport is way too expensive. I need to take up knitting or something where the entry costs to the hobby is cheap.

Comment by Steven T. McLean on August 13, 2009 at 3:17am

Hey John and Brian,
It really helps me to see you guys going through the same aches, pains, and fatigue that I am feeling. It helps me believe in the plan and that the taper is really going to help. I agree, I don't know how much fitness there is left to gain in the last 2-3 weeks. I will try to listen to my body to make sure and not overtrain. I do plan to go hard this last week before the taper. I am going to do an easy long ride this weekend though.
At first I was hoping to finish in under 11 hours but I don't think that is going to happen. Like I said earlier, at this point I want to finish and enjoy the day. We have trained long and hard for this day. I don't want to go out too hard on the ride and feel completely dead on the run. I would like to be able to remember the whole experience.
I was planning on taking in my bike on Monday for a final tune up. We'll see what that costs. It will be the first tune up of the new bike so I think it is free. I had another issue come up this week though. During the past week I have noticed the soles of my cycling shoes coming off. When I try to pull up on the pedals it feels like the soles are going to pop right off. I went to look at new shoes at a local bike shop and they are expensive and don't really feel that great on my feet. I will have to go to a few other stores in the next week to try and find a better fit.
Later, Steve

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